5 minutes for you – your little practice when you need fresh focus
Spring invites us to let go of baggage, to embrace new things, and to see more clearly – both internally and externally. If you feel like your head is full or you simply want to clear your mind, a short, conscious yoga sequence can often help.
This mini-practice for new clarity connects you with your breath, strengthens your center, and opens space for yourself – mentally and physically. All you need is 5 minutes and your yoga mat.
Your Clarity Flow – Step by Step
1. Seated Arrival (1 min)
Sit comfortably, close your eyes, and breathe deeply in through your nose and slowly out through your mouth. Repeat 5 times.
Your focus: "I let go. I arrive at myself."
Sukhasana (simple cross-legged pose)
2. Cat-Cow in quadruped position (1 min)
Get into a quadruped position. As you inhale, open your chest and lift your gaze (cow pose). As you exhale, round your back and tuck your chin toward your chest (cat pose). Repeat slowly.
Your focus: “I create space for new things.”
Tip: Emphasize your breathing – make it audible!
3. Downward-Facing Dog (1 min)
Straighten your legs, lift your hips, and come into Adho Mukha Svanasana. Run in place, bend your knees, and allow movement.
Your focus: “I am grounded and clear.”
Tip: If you are short on time, just stay still and breathe deeply 5 times.
4. Standing Forward Bend (1 min)
Run or jump forward to the mat – Uttanasana. Let your upper body hang, bend your knees slightly, and place your elbows in your hands.
Your focus: “I let go of what no longer serves me.”
Tip: Let your head dangle – shake it gently.
5. Short sitting meditation (1 min)
Return to your seat. Place your hands on your heart or in your lap. Close your eyes. Breathe calmly. Choose an inner mantra, for example: "Clarity begins within me."
Daily mini reset
You can practice this flow anytime – in the morning for focus, at midday for re-centering, or in the evening for letting go.